Monday the 26th to Friday the 30th of February

TEST WEEK We will be testing all the same lifts and wods from the first week of our cycle guys so make sure you get in on mon/tues/wed and see your hard work pay off. Check back in your books [...]

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Friday the 23rd of February

CrossFit Games workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars or knees to chest 10 single arm dumbbell hang clean and jerks (5 each arm) 14/12 cal row Rx weight 22.5/15kg Scaled weight 15/10kg

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Thursday the 22nd of February

CrossFit 10 rounds 9 front squats 45/30kg 35 double unders Bootcamp 60s on 30s off for 4 rounds 1. Wallballs 2. Burpee box jumps 3. Plank 4. Jumping lunges Gymnastics 30s on 30s off for 20 munutes 1. L sit [...]

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Wednesday the 21st of February

1. hang squat clean + squat clean + pushpress + pushjerk – 0/4/8/12 minutes Weighted pullups or strict pullups – max set – 2/6/10/14 minutes If you have 5 or more strict pullups its time to add some weight. Use [...]

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Tuesday the 20th of February

CrossFit “Helen” 3 rounds 400m run 21 kettlebell swings 12 pullups Bootcamp Tabata 20s on 10s off for 8 rounds per movement Pushups Situps Mountain climbers Jumping squats Finisher 10 minute prowler push in 2 teams

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Monday the 19th of February

Week 6 – power lifting total cycle every 90 seconds complete 3 reps at 90% of your 1 rep max 0:00 – back squat – 3 reps 1:30 – bench press – 3 reps 3:00 – deadlift – 3 reps [...]

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Friday the 16th of February

Teams of 2: AMRAP 20 minutes 100 Front rack lunges 45/30kg 100 Dumbbell snatch 22/15kg 100 Burpee box jump overs 100 Situps

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Thursday the 15th of February

CrossFit Run Karen Run 400m run 150 wallballs 400m run Gymnastics 40 on 20 off for 20 minutes 1. handstand walk practice – for 30 seconds attempt to kick up and walk on your hands 2. Rope climbs 3. l [...]

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Wednesday the 14th of February

1. hang squat clean + squat clean + pushpress + pushjerk – 0/4/8/12 minutes Weighted pullups or strict pullups – max set – 2/6/10/14 minutes If you have 5 or more strict pullups its time to add some weight. Use [...]

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Tuesday the the 13th of February

CrossFit “JACK” AMRAP 20 MINUTES 10 pushpress 52/35kg 10 kettlebell swings 24/16kg 10 box jumps Bootcamp 40s on 20s off for 20 minutes 1. Kettle bell swings 2. Burpees 3. Squats 4. Situps

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